yea man I would go for it if you can and practice at the track but still try to get some work on grass… although that may be hard in new york lol. Have you tried taking the ACT, that is supposed to be easier if you are better at math.
Ironically, Im terrible in math. Hence, Im taking precal as a senior. Math isnt my strong subject. I get 75s and 80s on my report card for math and that lowers my overall gpa. Precal…Im not even trying, as as an effect of senioritis.
I’ve heard ACTs are better and actually realistic unlike the SATs, which is money making business that is about to meet its maker in a year or two.
Tuesday:
I trained at the indoor track…a lot of kids train there surprisingly…was a waste of money…I could have done the same training at the track…
Anyways:
3x3x60 (3 min rest for each rep in 1st-90 sec 2nd-3 min 3rd)
2x200
Gym:
I forgot to print out the maintenance workout but I tried to remember what I had to do…
Squats
3x2, (negative reps, go down and hold 3 seconds and explode)
RDLs
3x5, (negatives, same thing)
Bench Press
3x5, (negatives…what a surprise right? lol)
Wide Grip Pulldowns (I forgot about rows…next workout)
3x5 (no negatives, too difficult)
Abs…the worst part of the workout…didnt do them lol…
Wednesday:
Nothing…Im going to have to take the week off because my business class teacher isn’t letting me and the rest of the students get out of school. She’s making us stay after school until like 6 PM for the entire week to prepare us for the business plan competition coming up this Monday…
I will still do the weights but track training will resume next Tuesday…
Saturday:
Missed Friday so I did weights today.
Squats 3x3
RDLs 3x5
Bench Press 3x3,3,2
Barbell Rows 3x5
Cooled down on stationary bike.
Monday:
My great year continues…
My business class won first place in our borough’s Business Plan Competition. This is the fourth consecutive year we have won our boro!! This is our fourth year of existence in this program!!
Not only that. My school was hosting it this year!! So better for us. Home court advantage!! There was even more pressure knowing that the rest of the faculty would be checking us out. So we couldnt make ourselves and our teachers look bad…and well…we did not embarrass neither =)
I dont know what to say about my classmates…we sucked it up and put our differences aside and did what we had to do…we did our presentation and NAILED it!!
Best thing about this Virtual Enterprise program is that we have a new group of kids every year so it’s not that same kids winning it over and over. We’ve won 4 consecutive years with 4 different casts!!
I can’t say nothing about my two teachers. They’re great mentors and prepped us to a T. We had our good times and bad times.
WE ARE GOING TO CITIES AGAIN BABY!!
Now that all that overtime I put in on that presentation paid off…I can go back to what I love…track…=)
Way to go!
Tuesday:
It’s snowing…Not stopping…I stayed indoors and practiced with the team…while they were doing their bs 30 minute run, I did my stuff…
Seagrave Warmup
2x3x60 (one set 3 min rest, other 90 second) 6 minute rest between set
I didnt get to do my 3rd set of 60s because…well…they were done with their 30 minute run and they moved on to relays so I joined in…
Our school hallways are approximated 250m all around so I will use that number.
2x250
Gym:
Squats 3x3
RDLs 3x5
Bench Press 3x3
Wide Grip Pulldowns 3x5
Hanging Leg Raise + (Hanging Knee Raise) 3x12(10)
Elliptical on Hill Mode 10 minutes with level 12 resistance…my darn abs were burnt!!
Wednesday:
Snowed again…stayed indoors and practiced with team…still doing my own thing 
Seagrave Warmup
10x100 (sprint long straights, walk the 25m straights)
After that was done, I walked a lap and ran the final 5 minutes with the team.
Then sprinted 2 55s and then jog around the hallways for recovery (250m total as I said before).
After that, my friend led a 20 minute ab session. He’s the abs guy and now I know!! It beats what I used to do during the summer. He had holds, tempos, isos, everything!! Great ab workout!! We finished off with 2 60 second planks…Im done!!
I have a job interview tomorrow but Ill try to train afterward.
Saturday:
Squats 3x3
RDL 3x5
Bench 3x3
Row 3x5
Abs
Hanging Leg Raise 3x12,12,10
–superset Hanging Knee Raise 3x10,10,8 (30 sec rest between sets)
Roman Chair V Ups 4x15
Rope Crunch 4x20
Decline Blast with 45 lb plate 4x15
Weighted Oblique Bends (10 lbs) 4x20 (each side)
15 minutes on elliptical on hills/stairs mode…goddamn I’m sore…I dont care about the snow anymore…if anything I am going to train on the snow using my spikes.
Monday:
Squats 4x10,8,6,3 (5 second hold and explode up)
Single Leg Curls 3x10 each leg
Single Leg Extensions 3x10 each leg
Treadmill:
2x3x10 seconds @ 10mph and 3.0 incline
2x30 seconds
Various Abs
Im going to use Mo Greene’s in-season weights program as well as train the HSI way: weights and plyos before trackwork.
I also realized that my left leg is stronger than my right. My left curled and extended with ease with the weights while my right leg struggled to get those weights up.
Im going back to RDLs instead of those SLEs and SLCs.
Training the HSI way may not be a bad idea. Due to the lack of availible facilities you haven’t been able to devote as much time to the track so prioritizing your weights will probably give you the most benifits.
Tuesday:
Bench Press 5 X 10, 8, 6, 6, 6
Incline DB Press 3 X 15, 10, 8
Rear Delt Flyes 3 X 15
Straight-Arm-Front DB raises 3 X 10
Arm Running motion with DBs 4 X 4 (10 lbs, 10 second burst, 30 sec rest)
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10 (wide grip)
Hammer-Strength Shrugs 3 X 10
Treadmill:
10x15s with 30 seconds recovery @ 10-12mph
Thursday:
Merry Christmas y’all!! I might be Muslim but I still observe the holiday. I’m American after all!! lol
Now where are those boxer briefs and socks I asked for?! lol
Weights:
Squats 4x10,8,6,3
RDLs 3x10,10,6 (grip slipped…whats new:mad:)
Track:
First day back in the track in about 2 weeks.
8x150
I felt really slow for the first 5…I felt like in treadmill shape not sprint shape…the last 3 I picked up and it was better than the first 5, but definitely the speed I was looking for.
Ehh, at least the snow cleared up and melted and it’s beautiful today and for the rest of the week. It feels like spring :D.
My meet is this Sunday. Can’t wait.
Friday:
Bench Press 5 X 10, 8, 6, 6, 6
Incline DB Press 3 X 15
Rear Delt Flyes 3 X 15
Straight-Arm-Front DB raises 3 X 10
Arm Running motion with DBs 4 X 4 (15 lbs, 10 second burst, 30 sec rest)
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10 (wide grip)
DB Shrugs 3 X 10
Incline Situps 4x20
Incline Twists 3x10
Rope Crunches 3x20
Weighted Side Bends 2x15
Chair V Ups 4x15
Saturday:
Meet tomorrow…Just rest and stretch.
Sunday:
Track meet.
I was hoping to both the 300 and the 4x200 relay but my coach was being a little bitch and he wanted to leave…He’s a distance guy after all. The relays were all the way in the end and was about 30 minutes after the 300 (the 1000 was in between the 300 and the 4x200).
So I only did the 300m. I did it in 47.54 and came in 5th in my heat. I chilled the first 100 and then I did my normal 200. Im not going to do that on Friday. Im gonna go hard from the gun.
If anything, could any of you guys give me advice on how to sprint the 300 in an indoor track?
I’m no expert, but I would say you should probably aim to hit 200m around 0.5 sec outside your indoor 200 PR and then just try to stay relaxed and maintain as much speed as possible over the last 100.
That’s generally what I do when I’m trying to run a fast 300 in training. I have never run on an indoor track though.
good advice
so pretty much I should gun it right when the gun goes off?